Several herbal and true teas can help calm stomach inflammation, with ginger, chamomile, and green tea having the strongest research behind them. The best choice depends on what’s causing your inflammation and whether you’re dealing with related issues like acid reflux, which some otherwise helpful teas can worsen.
Ginger Tea
Ginger is one of the most studied natural remedies for stomach inflammation. The root contains compounds called gingerols and shogaols that actively suppress inflammation in the gastric lining. In animal studies, ginger extracts reduced inflammation caused by H. pylori, the bacterium responsible for most cases of chronic gastritis and stomach ulcers. The extracts lowered levels of inflammatory signaling molecules in the stomach lining while also improving the balance of digestive hormones like gastrin and somatostatin.
Fresh ginger tea is simple to make: slice a one-inch piece of fresh ginger root, steep it in boiling water for 10 to 15 minutes, and strain. Dried ginger powder works too, though it contains a slightly different ratio of active compounds. Fresh ginger is richer in gingerols, while dried ginger has more shogaols, a related compound formed during the drying process. Both have documented anti-inflammatory and antioxidant properties. One to three cups a day is a common recommendation, and most people tolerate ginger well, though it can cause mild heartburn in some.
Chamomile Tea
Chamomile has a well-earned reputation as a stomach soother. Research on chamomile extract shows it can reverse damage to the stomach lining caused by irritants like alcohol, restoring both the visible tissue and the underlying biochemistry. It works through several pathways at once: protecting the stomach’s natural sulfur-containing compounds, reducing lipid damage in cells, and supporting antioxidant enzymes that normally keep the lining healthy. In one study, alcohol exposure slashed the activity of key protective enzymes in stomach tissue by 38 to 49 percent. Chamomile extract reversed those changes.
Chamomile is also one of the gentlest options on this list, making it a good starting point if your stomach is especially sensitive. Steep a chamomile tea bag or a tablespoon of dried flowers in hot water for five to ten minutes. Drinking it between meals or before bed gives it the most contact time with your stomach lining.
Green Tea
Green tea contains a powerful polyphenol called EGCG that has direct anti-inflammatory effects on the stomach. In a controlled animal study, EGCG significantly reduced the severity of gastritis in both the upper and lower portions of the stomach. It worked by lowering the expression of multiple inflammatory markers in the gastric lining, including molecules involved in pain signaling and tissue damage. Notably, the anti-inflammatory effect of EGCG was comparable to a standard triple-drug treatment used for H. pylori infection.
The catch with green tea is caffeine. If your stomach inflammation comes with acid sensitivity, the caffeine in green tea can increase acid production and make things worse. Brewing at a lower temperature (around 160°F instead of boiling) and keeping steep times short, around two minutes, produces a milder cup with less caffeine. Decaffeinated green tea retains most of its polyphenols and may be a better option if caffeine bothers you.
Marshmallow Root Tea
Marshmallow root takes a different approach than the teas above. Instead of fighting inflammation directly through antioxidant compounds, it produces a thick, slippery substance called mucilage when steeped in water. This mucilage forms a physical coating over the inner lining of the stomach, creating a barrier between irritated tissue and stomach acid. The coating may also protect against ulcers caused by long-term use of common pain relievers like ibuprofen and aspirin.
To get the most mucilage out of marshmallow root, steep dried root in boiling water for five to ten minutes. The tea has a mild, slightly sweet flavor. Some people prefer a cold infusion, soaking the root in room-temperature water for several hours, which extracts even more mucilage. If your stomach inflammation involves a raw, burning feeling, marshmallow root is worth trying specifically for that protective coating effect.
Fennel Tea
Fennel tea is particularly useful when stomach inflammation comes with bloating, cramping, or a feeling of fullness. The key compound in fennel, called anethole, influences how the stomach muscles contract and relax. Research shows anethole can restore normal stomach emptying when it’s been slowed down, and it helps the stomach accommodate food more comfortably, especially during periods of stress. A single cup of fennel tea on an empty stomach delivers a meaningful concentration of anethole to your digestive tract.
Fennel won’t address the root cause of gastritis the way ginger or green tea might, but it can relieve the uncomfortable symptoms that often come with it. It pairs well with other anti-inflammatory teas and has a pleasant, mild licorice flavor.
Licorice Root Tea
Licorice root can increase mucus production in the stomach and esophagus, creating a protective layer that shields damaged tissue and gives it a chance to heal. However, standard licorice root contains a compound called glycyrrhizin that can raise blood pressure and lower potassium levels with regular use. This makes it a poor choice for daily drinking over weeks or months.
The safer option is deglycyrrhizinated licorice, or DGL, which has most of the glycyrrhizin removed. DGL retains the mucus-boosting benefits without the blood pressure concerns. You can find DGL in chewable tablets and some specialty teas. If you’re choosing between regular licorice tea and a DGL supplement, the supplement is the better long-term option for managing ongoing stomach inflammation.
Peppermint Tea: A Common Mistake
Peppermint tea is often recommended for digestive issues, but it can backfire if your stomach inflammation involves acid reflux or heartburn. Peppermint relaxes the muscle that separates your esophagus from your stomach, allowing acid to flow upward. If you have GERD or a hiatal hernia, peppermint tea is likely to make your symptoms worse, not better.
If your stomach inflammation is purely in the stomach itself, with no reflux component, peppermint can help with nausea and cramping. But since many people with gastritis also experience some degree of acid reflux, it’s a tea to approach cautiously. Ginger or chamomile are safer first choices.
How to Get the Most Benefit
Timing matters. Drinking anti-inflammatory teas between meals gives the active compounds more direct contact with your stomach lining, rather than being diluted by food. If you’re using a mucilage-forming tea like marshmallow root, drinking it 20 to 30 minutes before eating lets the protective coating form before food and acid arrive.
Temperature also plays a role. Very hot liquids can irritate an already inflamed stomach. Let your tea cool to a comfortable drinking temperature before sipping. Warm is fine. Scalding is not.
Combining teas can be effective. Ginger and chamomile together, for instance, give you both active anti-inflammatory compounds and gentle soothing properties. Some people rotate between different teas throughout the day to get a broader range of benefits.
Safety Considerations
Most of the teas on this list are safe for daily consumption in normal amounts, typically one to three cups. The main exceptions are standard licorice root, which should be limited to short-term use, and any tea containing comfrey or pennyroyal, which can cause serious liver damage even in moderate amounts. The Gastrointestinal Society warns that prolonged intake of certain herbal preparations, especially in large amounts, may increase the risk of liver damage severe enough to require transplantation.
Herbal teas can also interact with medications. If you’re taking blood thinners, blood pressure medication, or drugs that affect stomach acid, check with a pharmacist before adding a new herbal tea to your daily routine. Green tea in particular can interact with certain heart and blood pressure medications due to its vitamin K content and caffeine.